KO Fat With IBF Pro Darren Barker's Boxing Workout

Get into boxing shape with this workout by former world champion boxer, Darren Barker

Boxing is full of Rocky-esque stories. Hell, even Rocky is based on the real-life fight of Chuck Wepner against Muhammad Ali, but in recent times has there been a more Rocky-like story than that of Darren Barker?

Floored by a body shot in the sixth round of his second attempt at winning the world title, Barker swears he saw his family, friends, and all the people he would be letting down if he didn’t get back to his feet. Barker also saw the face of his brother, who had died in a car crash seven years earlier.

"Suddenly I thought: 'I'm not going out like this, I've got to get up.' I wanted to dedicate the fight to my brother so badly, I wanted to secure the future for my daughter. So I made it to my feet with a second to spare," Barker was reported as saying by the BBC.

Thankfully, Barker did get up, and claimed the IBF middleweight title by claiming a split decision over Australian boxer, Daniel Geale.

Now though, Barker has a new challenge, providing elite-level coaching and conditioning at his chain of boutique boxing gyms, 12x3. Having just opened a new site in Paddington Central, London, Barker has provided MH readers with an example of the kind of workout you can expect to get from him and the other top coaches at his gym. But be warned, just like his career, it’s not for the faint of heart.

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1Skipping

"This is the traditional way a boxer would warm up and many top fighters throughout time have used skipping to do so," says Barker.

Sets: 3

Reps: 3 mins

Rest: 60 secs

Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.

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2Shadow boxing

Add in one final shot, so you're working on a four-shot sequence.

Sets: 1

Reps: 3 mins

Rest: 60 secs

Adopt a fighting stance and bounce on your toes as you shadow box. Dip and weave to your heart's content.

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3Burpee

Sets: 1

Reps: 1 min

Rest: 0 rest

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

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4Squat jump

Sets: 1

Reps: 1 min

Rest: 0 rest

Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.

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5Military press-up

Sets: 1

Reps: 1 min

Rest: 60 secs

Get down into a press-up position with your hands placed shoulder-width apart and your elbows tucked in close to your body. Lower your torso, keeping your elbows close to your sides throughout, until your chest is an inch from the ground. Then explosively drive up by fully extending your arms.

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6Mountain climber

Sets: 1

Reps: 1 min

Rest: 0 rest

Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

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7Box jump

Sets: 1

Reps: 1 min

Rest: 0 rest

Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.

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8Sit-up

Sets: 1

Reps: 1 min

Rest: 60 secs

Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.

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9Plank

"If you can’t hold it for that long then go for as long as you can, drop your knees, shake your legs out and go again," says Barker.

Sets: 1

Reps: 3 mins

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

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